Now, let’s dive into the heart of the Mediterranean with this salmon bowl that’s as nutritious as it is delicious. Perfect for a quick lunch or a fancy dinner, this recipe brings the sea to your table with minimal fuss and maximum flavor.
Why This Recipe Works
- The combination of omega-3 rich salmon and fiber-packed quinoa makes this bowl a powerhouse of nutrition.
- Fresh vegetables and a tangy lemon-tahini dressing add brightness and depth to every bite.
- It’s customizable, allowing you to tweak the ingredients based on what’s in your fridge or your dietary preferences.
- Quick to prepare, this meal is perfect for busy weeknights without sacrificing taste or health.
- The vibrant colors and textures make it as pleasing to the eye as it is to the palate.
Ingredients
- 1 lb salmon fillet, skin on
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
- For the dressing: 1/4 cup tahini, juice of 1 lemon, 1 garlic clove minced, 2 tbsp water, salt to taste
Equipment Needed
- Medium saucepan
- Baking sheet
- Mixing bowls
- Whisk
- Knife and cutting board
Instructions
Preheat and Prep
Preheat your oven to 375°F. While the oven heats, rinse the quinoa under cold water until the water runs clear. This removes the saponin, a natural coating that can make quinoa taste bitter. In a medium saucepan, bring 2 cups of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes. Tip: Let the quinoa sit covered for 5 minutes after cooking to fluff up perfectly.
Season and Bake the Salmon
Place the salmon fillet on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with dried oregano, salt, and pepper. Bake in the preheated oven for 12-15 minutes, depending on the thickness of your fillet. The salmon is done when it flakes easily with a fork. Tip: For extra flavor, add a slice of lemon on top of the salmon before baking.
Chop the Veggies
While the salmon and quinoa are cooking, dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and halve the Kalamata olives. Combine these in a large mixing bowl. The vibrant colors and crisp textures of these vegetables will add freshness and crunch to your bowl.
Make the Dressing
In a small bowl, whisk together tahini, lemon juice, minced garlic, water, and salt until smooth. The dressing should be creamy but pourable; add more water if necessary. This tangy dressing ties all the components of the bowl together with its rich flavor.
Assemble the Bowls
Fluff the quinoa with a fork and divide it between two bowls. Top with the baked salmon, chopped vegetables, Kalamata olives, and crumbled feta cheese. Drizzle generously with the lemon-tahini dressing. Tip: For an extra touch of freshness, garnish with chopped parsley or dill.
Tips and Tricks
To elevate your Mediterranean salmon bowl, consider these advanced tips. First, for an even more flavorful quinoa, cook it in vegetable or chicken broth instead of water. Second, if you’re not a fan of raw onion, quick-pickle the slices in a mixture of vinegar, water, and a pinch of sugar for 10 minutes to mellow their sharpness. Third, for a crispier salmon skin, start by searing the skin side in a hot skillet for 2-3 minutes before transferring it to the oven. Lastly, if tahini isn’t your thing, a yogurt-based dressing with lemon and garlic makes a great substitute.
Recipe Variations
- Swap the salmon for grilled chicken or chickpeas for a vegetarian version.
- Use brown rice or couscous instead of quinoa for a different grain base.
- Add roasted red peppers or artichoke hearts for extra Mediterranean flair.
- For a dairy-free option, omit the feta or use a vegan cheese alternative.
- Incorporate avocado slices for added creaminess and healthy fats.
Frequently Asked Questions
Can I make this bowl ahead of time?
Absolutely! You can cook the quinoa and chop the vegetables up to two days in advance. Store them separately in airtight containers in the fridge. The salmon is best cooked fresh, but you can prepare the dressing ahead of time and store it in the fridge for up to a week.
How can I tell when the salmon is perfectly cooked?
The salmon is done when it reaches an internal temperature of 145°F and flakes easily with a fork. If you don’t have a thermometer, look for the flesh to turn from translucent to opaque and to separate easily along the white lines that run across the fillet.
Is there a substitute for tahini in the dressing?
Yes, if you’re not a fan of tahini or have an allergy, you can use Greek yogurt or even almond butter as a base for the dressing. Each substitute will give a slightly different flavor profile, so adjust the lemon and garlic to taste.
Summary
This Mediterranean salmon bowl is a delightful mix of flavors and textures, offering a healthy, satisfying meal that’s easy to customize. With its combination of protein-rich salmon, hearty quinoa, fresh vegetables, and a tangy dressing, it’s a dish that’s as nourishing as it is delicious.
